RubenWA<p>Shoulders & Hams</p><p>Overhead Dumbbell Presses: <br>1. 10kg x 40 reps <br>2. 15kg x 25 reps <br>3. 20kg x 15 reps <br>4. 25k (55lbs) x 8 reps</p><p>Dumbbell Laterals: <br>1. 10kg x 15 reps <br>2. 12,5kg x 10 reps <br>3. 15kg x 10 reps <br>4. 17,5kg (38lbs) x 8 reps</p><p>Overhead Barbell Presses: <br>1. 30kg x 15 reps <br>2. 40kg x 15 reps <br>3. 50kg (110lbs) x 10 reps <br>4. 50kg x 6 reps</p><p>Lying Iso-lateral Leg Curls: <br>1. 7,5kg x 15 reps <br>2. 10kg x 15 reps <br>3. 12,5kg x 15 reps <br>4. 15kg (33lbs) x 6 repa</p><p>Seated Leg Curls: <br>1. 45kg x 15 reps <br>2. 65kg x 15 reps <br>3. 85kg x 8 reps <br>4. 105kg (231lbs) x 8 reps</p><p>Lying Leg Curls: <br>1. 32kg x 15 reps <br>2. 40kg x 10 reps <br>3. 47kg (103lbs) x 8 reps <br>4. 55kg (121lbs) x 6 reps <br><a href="https://social.vivaldi.net/tags/blog" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>blog</span></a> <a href="https://social.vivaldi.net/tags/bodybuilding" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>bodybuilding</span></a> <a href="https://social.vivaldi.net/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>